Strength (Same for both Classic and Advanced, adjust percentages accordingly):

Notes: The bar is racked between attempts. These percentages should be challenging but not so heavy that there is a chance of failure. If an athlete does not know their 1RM for the percentages then work up to a weight in warm ups that should be sustainable for a set of 5 reps.

Cool down:

10 Wall extensionsActive hangStraddle, 2 minutes

For a lot of us, the next few weeks means travel, family, food, and less than optimal training conditions. Don’t let this stop you! Skill work like double unders, handstands, handstand walking, and pose running drills are all things you can practice anywhere. Chances are there is a Crossfit gym in or near most cities and most hotels have a gym you can put something together in. We have a great resource HERE for workouts that require nothing more than moving your own body weight. Here’s Diso a couple years back reminding us that wherever you find yourself, there’s always time for a few burpees:)